Friday and saturday

Deadlifts fri
Sat in canon alley
50 push ups
100 squats
300 single jump rope

Screwy Day

Suppose to be a two'fer, maybe even three, but the work schedule screwed it all up.

The 'plan' was some skill work/mobility wod in the AM and Tac Fit in the afternoon and maybe Unit PT at the end...

I did the AM work as scheduled.  1K row followed by 20 mins of Snatch skill work and 20 mins of mobility.

Then the VTC messed up afternoon PT and then I was just tired for Unit PT.

And that is why I like AM workouts...

jp

Clean Jerk

1-1-1-1-1 Clean and Jerk

Did  few reps at 65# to warm up going full squat clean.

Worked up to full squat cleans at 115# with solid split jerk.

Moved to power cleans to 145# max with not so solid split jerk.

jp

Two'fer Tuesday

AM
Spin 20 mins
stretch 30 mins

PM
Skill: Romanian Deadlift and Squat Cleans
21-15-9 of
Burpees
Pull-ups
Time: 6:32

8x400m

Monday WOD was running 400m, eight times with a 90 second rest.
I averaged a 1:30 for each run.
Still trying to recover my shoulder so this was a second workout without any
chest/shoulder work. We will see what happens tomorrow.
Also - I did the math. 'If' I had put my hat in the ring for the Open, I
would have ended at 1038th place for men 45-49 years old. Page 17 of 21.
:-)
jp

Annie

Annie

50-40-30-20-10

Double Unders
Sit Ups
 Time: 19:13

I did all the double unders which slowed me down.  Best string was only 8.

jp

12.5 and Team WoD

I did 12.5 at tacfit
3 Thrusters at 100#
3 Chest to Bar Pull-ups
6-6
9-9
12...

I only made the full sets of nine and six of the twelve for a score of 42. :(

Planned on going to Terminal Velocity, but they moved up the 12.5 to Friday and I didn't want to hit it twice in a row.  Shoulders were already tweaked.  So Tacfit had a team WOD

Two person team, one working at a time on
70 55# KB swings
40m Tire Flip
70 assisted pull-ups
400m run
40m tire flip
70 tire jumps.

Smiley and I finished in 13:50...

jp

Wednesday Doubles

AM
10 reps of 2 push press at 115#.
L-Sits
PM
50 Thrusters at 45#
30 Pull-ups
400m Run
Two Rounds
Time: 22:52
Suppose to be three rounds, but doing it on my own I just didn't have the
motivation.

jp

Elizabeth

21-15-9:

Clean 135# - Completed at 125#
Ring dips - Rounds 2/3 used small red band

Time: 13:40ish?

I forgot...

jp

10! Deads, Kettle, Jump

10! of
185# Deadlift (60% 1RM)
2x Kettlebell swings
Box Jumps (20")

Time: 14:40
Deads were all done unbroken which is nice.

jp

What happen

Wednesday:

5 RFT
12 Wallball shots 20/14#
12 Toes-to-bar
Time: 10:10
--------------------
Thursday:
Open Wod 12.4
150 wallballs
90 double unders
30 Muscle-ups
12 min cut off.
I got 125 wall balls

-------------------------
Friday:
Split Snatch Skill work

Ended with a 95# that was OK, but had a bit of a press at the end.

jp

Tuesday 13 March

Tired.
AM
Spin 30 mins
Stretch/walk 20 mins
PM
Warm-up
Strength: 15 reps in 20 mins of 85% of 1RM Press. I used 115 and worked my
way up.
WOD: 4 rounds of 50 squats and 400m run Time: 17:36
Tired.
jp

Squat Clean and Split Jerk

Strength Workout
Squat Clean and Split Jerk 1RM - I ended at 135# with a full squat. Then I
got scared at 145# and couldn't (wouldn't) drop under the bar for the squat.
WOD
3 rounds
25 push-ups
25 squats
15 wall balls
250m row
Time: 13:56
jp

Tabata This

20 seconds work 10 seconds rest
8 rounds each of
SDHP at 65#
Squats
Pull-ups
Push-ups
Sit-ups

Lowest rep counts
Mine was...
7-9-4-4-11...   I Think...

jp

Spin and Open 12.3

Did 30 minutes of spinning in AM.

Afternoon at Tac Fit was Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

I got four full rounds and 14 box jumps.  The killer was the push press that really wore me down quickly and ate up the most time.

jp

Strict Press

5-5-3-3-1-1-1-1
Strict Press

45-95-115-120-125-130-135-140

I think 140 is a new PR.

jp

Two for Tuesday

AM
Spinning on the bike for 40 mins
PM
TacFit
70% of 1RM Deadlift (210#)
2 lifts each minute for 10 minutes
Then
Row 500m all out sprint
Rest 3:30
Four Rounds
Try to stay within 10 seconds of best time.
Best time: 1:41 (1st)
Worst time: 1:56 (4th)
Fail! :)
Lots of stretching (Super Squat)
jp

Evil little AMRAP

12 min AMRAP (reps):
Ground to Overhead (95lb/65lb)
* (Either a snatch, clean and jerk or push press may be used to take the bar from the ground to overhead.)
Every minute on the minute, do 2 burpees.


54?  Rx
jp

Wed and Slugville

Wed

“Sumo-Jackie”

100 Sumo deadlift highpulls with just the bar (45/35)
50 Thrusters with the bar (45/35)
30 Pullups

Time: 12:25???

Thurs/Fri

Was sick.  Having balance issues.  Didn't do ANY workouts...  Didn't even make it to work.

jp